The Breakfast Secret

I have a secret for you.

When I start working with clients, breakfast is usually the first food change I make. It’s simple and powerful- try to eat a high-protein, lower-carbohydrate breakfast and watch your energy improve, blood sugar balance, cravings subside, and motivation skyrocket. Here’s why it works-

First of all, we know from motivation and habit research that we are beings of momentum. If we start our day with nourishing choices that make our body feel great, we are much more likely to continue making nourishing choices for our body as the day goes on.

For another thing, the nature of our blood sugar and cortisol pattern means that the body responds best with high-protein foods first things in the morning. Most of us don’t eat overnight, which means that our blood sugar is naturally low when we wake up. If we go straight for carbohydrate-rich foods (aka, most American breakfast items like cereal, toast, oatmeal, waffles, juice…), we can expect a pretty large spike in blood sugar, which leads to a bigger crash in blood sugar, and can actually start a pattern of ups and downs that impact our energy, moods, and cravings for the entire day. On the other hand, if we start our day with a high-protein breakfast, we start a pattern of balanced blood sugar responses, improved energy, decreased cravings, and improved hormonal balance.

I recommend aiming for 30g of protein at breakfast every day.

Now here’s the thing. 2 eggs comes out to about 11 grams of protein. Definitely nutritious…but probably not enough protein to truly fuel your day.

So how do we get 30 grams of protein in?

I’ve put together a list of some of my favorite high-protein breakfast combinations to give you some examples and inspiration for your own breakfasts. Grab yours below-

My invitation to you- Eat 30 grams of protein at breakfast for the next few days and notice any changes in your energy, hunger cues, or moods. Let me know how it goes for you in the comments below!